1 serving (148 grams) contains 101 calories, 2.0 grams of protein, 1.0 grams of fat, and 24.0 grams of carbohydrates.
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Nutrition Information
Calories |
122.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 0 mg | 0% | |
| Total Carbohydrates | 29.2 g | 10% | |
| Dietary Fiber | 4.9 g | 17% | |
| Sugars | 19.5 g | ||
| protein | 2.4 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 73.8 mg | 5% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 0 mg | 0% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Kiwi fruit
Kiwi fruit, also known as Chinese gooseberry, originates from China but is widely cultivated in New Zealand, Italy, and other temperate regions. The fruit is known for its fuzzy brown skin, bright green or golden flesh, and small black seeds. Kiwi is a nutrient-dense food with a high vitamin C content (more than an orange per 100g serving), alongside fiber, potassium, and vitamin K. It has a sweet, tangy flavor and is commonly used in fresh fruit salads, smoothies, or eaten by itself. A 100g serving provides approximately 61 calories, 14g carbohydrates, and 3g of dietary fiber, making it a low-calorie, hydrating, and nutritious snack.
Health Benefits
- Supports immune function due to its high vitamin C content (92.7mg per 100g, which is over 100% of the daily value).
- Promotes digestive health with its dietary fiber content (3g per 100g) and the natural enzyme actinidin, which aids in protein digestion.
- Supports heart health thanks to its potassium content (312mg per 100g), which helps regulate blood pressure.
- Improves skin quality with vitamin E (1.46mg per 100g), an antioxidant that protects against oxidative stress.
- Rich in folate (25µg per 100g), kiwis assist in cell repair and are beneficial during pregnancy for fetal development.
Dietary Considerations
Selection and Storage
Store firm kiwis at room temperature for ripening. Once ripe, refrigerate in a plastic bag or container to maintain freshness for up to 1 week.
Common Questions About Kiwi fruit Nutrition
Is kiwi fruit high in protein?
Kiwi fruit is not particularly high in protein; one medium kiwi (about 69 grams) contains approximately 0.8 grams of protein. It is primarily a source of carbohydrates and vitamins, making it a better choice for micronutrients rather than as a protein source.
Can I eat kiwi fruit on a keto diet?
Kiwi fruit is not ideal for a strict keto diet due to its carbohydrate content. One medium kiwi contains about 10-12 grams of net carbs, which can use up a significant portion of your daily carb allowance if you're limited to 20-30 grams per day. It may fit into a more relaxed low-carb plan if carefully portioned.
What are the health benefits of kiwi fruit?
Kiwi fruit is rich in vitamin C, providing more than 70% of the daily recommended intake in one medium fruit. It is also high in dietary fiber, antioxidants, and potassium, which can support immune health, digestive function, and heart health. Additionally, its high antioxidant content can help reduce oxidative stress.
How much kiwi fruit should I eat in a day?
Eating one to two kiwis a day is a reasonable portion for most people, providing ample vitamin C, fiber, and other nutrients without excessive sugar. For those monitoring carb or calorie intake, stick to one medium kiwi, which has about 42 calories and 10-12 grams of carbs.
How does kiwi fruit compare to apples nutritionally?
Kiwi fruit has more vitamin C and almost double the fiber content compared to apples, with one medium kiwi offering 2 grams of fiber versus 1.7 grams in a medium apple. While an apple has fewer carbohydrates per gram, kiwis contain more potassium and antioxidants, making them a nutrient-dense alternative.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Kiwi fruit DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Vitamin C Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDiscusses the high vitamin C content in kiwi and its role in immune health and antioxidant activity.
- Impact of kiwi consumption on human healthPubMed (National Institutes of Health)A peer-reviewed study examining the health benefits of kiwi consumption, including its effects on digestion, immunity, and heart health.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesIncludes recommendations emphasizing fruit intake, such as nutrient-dense options like kiwi, for a balanced diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
